Back pain is one of the most common medical problems in the United States, affecting millions of people each year. Various things, including muscle strain, arthritis, and herniated discs, can cause back pain. In many cases, back pain can be relieved with simple exercises. In this article, we will discuss three often effective exercises in relieving back pain.
The first exercise is the ‘bird-dog.’ This exercise strengthens your core muscles and helps improve stability in your back. To perform this exercise, start on all fours with hands under the shoulders and knees under hips. From here, draw one arm forward and extend the opposite leg behind you. Hold this position for a few seconds before returning to your starting position and repeating on the other side. This exercise can be repeated 10-15 times.
The second exercise is the ‘cat-cow.’ This simple yoga pose helps stretch and strengthen the muscles of your back. Begin by getting into a tabletop position on all fours with hands under the shoulders and knees under hips. Next, arch your back and tilt your head up; this is the ‘cat’ position. Finally, tilt your pelvis forward, drop your stomach and lift your face towards the sky; this is the ‘cow’ position. Repeat 10-15 times for maximum benefit.
The third exercise is a series of stretching movements known as pelvic tilts. Start in the same tabletop position described above. Next, tilt your pelvis forward and hold for a few seconds while contracting your abdominal muscles. Finally, lower your back to the ground and relax. Repeat 10-15 times.
By engaging in Back Pain Phsyio Bayswater exercises regularly, you can help reduce pain and improve flexibility. These exercises, combined with other treatments such as massage, physical therapy, and medications, can help you find relief from Back Pain.